T Nation

Dynamic Effort Day

Hello everyone. Before anything else I’ll give you some background info.

I’m 13 years old.
5feet 7inches
157lbs.
Squat 235lbs
Deadlift 245lbs
Bench 150lbs

I am training for football, and am on a modified Westside for Skinny Bastards inseason program. I belive I have gained a considerable amount of muscle mass through the repeated effort method and would like to replace the repeated effort day with a “total body dynamic day”. This is what I had in mind:

One Leg Box Jumps- 8 sets of 3 reps (?)
Plyometric Push up- 8 sets of 3 reps
Overhead Medacine Ball Throw- 5 sets of 3 reps
Explosive Push Press w/ medacine ball- 3 sets of 4 reps
Overhead Squat Jumps- 3 sets of 8 reps

Now, I was wondering if those rep schemes and choices of exercise would commply well with my sport and my goals (Develop the newfound muscle into explosive power)? Also is it ok to do a total body dynamic day like this?

P.S I wouldnt throw in a dynamic day if I thought I wasn’t strong enough, I HAVE built enough muscle!

Thank you VERY much.

You are nowhere near “strong enough”.

Forget about the “dynamic day” until you can squat and deadlift 2X your bodyweight and bench 1.5 your bodyweight. Keep getting stronger. Even if you do institute a “dynamic day”, your main focus should still be strength.

I will still have a Max Effort Upper and Lower Days. I just dont feel the need to have a hypertrophy or repetition day.

Especially since football camp is coming up and I’d like to become more explosive. I know that most coaches say if “younger athletes want to become more explosive they need to get STRONG” Well I feel the need to use a dynamic day.

Call it whatever you want but I definatley am going to use some sort of dyanmic day no matter what. I have some experience doing plyometrics with a “personal trainer” and NO weight training and I saw benefits too that. I’ve built a Better base and am going to do a dynamic day.

you are 13 years old!

you can get a lot stronger before having to worry about specific dynamic exercises for lifting(good lifts by the way).

what sport are you training for?

He is 13, that is good strength for a 13 year old.

You should be ok with that. But what is an overhead squat jump? your not holding a bar are you? If so I would take that out.

i train for football.

also i should have added that I play quarterback. So bench pressing isnt a top priority at this point.

an overhead squat jump is kinda something i made up, I just hold a 30 lb. dumbell overhead and jump… i mainly add it for the “core” and hip mobility.

as long as I am making gains on my Max Effort Upper and Lower day, I’ll tryout this dynamic day.

my main question was about the rep schemes and exercise combonation (upper and lower).

um you should read that, if your not lying about home much weight you can lift, you should serouisly consider the damage it will do to your grown plates. they recommend reps above 12 nothing below for young athletes are those numbers you said reps for 12 or max weight for 1 rep ???

look after ya body man, you got plenty of years to get strong

It seems more like a GPP thing than a true Dynamic day, which is good because I don’t think you need a Dynamic day.

Overhead squat jumps don’t seem like a good idea if you have to hold on to the weight after jumping. Just use heavier weight and hold it overhead if you want to work your stabilizing muscles.

I am also wondering why you chose one-legged box jumps instead of two-legged.

The rest looks OK. I don’t think the sets/reps matter too much for what you are doing as long as you don’t induce too much fatigue.

Thank you for that link. Although it was very informative, I’ve read many prestigious coaches AND consulted with my doctor, and I think I’m pretty safe. All of them say that weight training with proper technique is ok for your joints and is better then a lot of activities that most people call safe.

small mike, I guess it would be more of a GPP day, or a strongman type training. I also used 1 leg box jumps because I dont have boxes that are high enough for me to jump onto with 2 legs.

[quote]norcal_BALLER wrote:
Hello everyone. Before anything else I’ll give you some background info.

I’m 13 years old.
5feet 7inches
157lbs.
Squat 235lbs
Deadlift 245lbs
Bench 150lbs

I am training for football, and am on a modified Westside for Skinny Bastards inseason program. I belive I have gained a considerable amount of muscle mass through the repeated effort method and would like to replace the repeated effort day with a “total body dynamic day”. This is what I had in mind:

One Leg Box Jumps- 8 sets of 3 reps (?)
Plyometric Push up- 8 sets of 3 reps
Overhead Medacine Ball Throw- 5 sets of 3 reps
Explosive Push Press w/ medacine ball- 3 sets of 4 reps
Overhead Squat Jumps- 3 sets of 8 reps

Now, I was wondering if those rep schemes and choices of exercise would commply well with my sport and my goals (Develop the newfound muscle into explosive power)? Also is it ok to do a total body dynamic day like this?

P.S I wouldnt throw in a dynamic day if I thought I wasn’t strong enough, I HAVE built enough muscle!

Thank you VERY much.
[/quote]

If you’re a quarterback make sure you keep those shoulders healthy and strengthen your rotators. Like most of the others on here, I say focus on getting stronger.

Being strong (as much or more than “dynamic”) is real important to a quarterback. It makes you harder to take down and the weight training will help prevent injury. And the raw strength’ll help with your quarterback sneaks. Strength man, just concentrate on that.